Grape vs Prune - In-Depth Nutrition Comparison
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Important differences between Grape and Prune
- Grape has more Manganese, however Prune is richer in Vitamin K, Copper, Fiber, Potassium, Vitamin B2, Vitamin B3, Magnesium, Phosphorus, and Iron.
- Prune's daily need coverage for Vitamin K is 37% more.
- Grape contains 2 times more Manganese than Prune. Grape contains 0.718mg of Manganese, while Prune contains 0.299mg.
The food varieties used in the comparison are Grapes, american type (slip skin), raw and Plums, dried (prunes), uncooked.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+207.1%
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Iron
+220.7%
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Magnesium
+720%
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Phosphorus
+590%
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Potassium
+283.2%
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Zinc
+1000%
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Copper
+602.5%
Equal in Sodium - 2
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Calcium
+207.1%
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Iron
+220.7%
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Magnesium
+720%
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Phosphorus
+590%
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Potassium
+283.2%
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Zinc
+1000%
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Copper
+602.5%
Equal in Sodium - 2
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin C
+566.7%
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Vitamin B1
+80.4%
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Vitamin A
+681%
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Vitamin E
+126.3%
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Vitamin B2
+226.3%
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Vitamin B3
+527.3%
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Vitamin B5
+1658.3%
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Vitamin B6
+86.4%
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Vitamin K
+307.5%
Equal in Folate - 4
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Vitamin C
+566.7%
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Vitamin B1
+80.4%
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Vitamin A
+681%
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Vitamin E
+126.3%
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Vitamin B2
+226.3%
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Vitamin B3
+527.3%
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Vitamin B5
+1658.3%
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Vitamin B6
+86.4%
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Vitamin K
+307.5%
Equal in Folate - 4
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+162.9%
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Protein
+246%
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Carbs
+272.5%
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Other
+363.2%
Equal in Fats - 0.38
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Water
+162.9%
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Protein
+246%
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Carbs
+272.5%
Contains
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Other
+363.2%
Equal in Fats - 0.38
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Polyunsaturated fat
+64.5%
Contains
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Saturated Fat
-22.8%
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Monounsaturated Fat
+278.6%
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Polyunsaturated fat
+64.5%
Contains
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Saturated Fat
-22.8%
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Monounsaturated Fat
+278.6%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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Lower in Saturated Fat |
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Lower in glycemic index |
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Rich in minerals |
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Rich in vitamins |
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Lower in Sugar |
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Lower in price |
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Lower in Sodium | Equal | ||
Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 16.25g | 56.78g |
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Protein | 0.63g | 2.18g |
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Fats | 0.35g | 0.38g |
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Carbs | 17.15g | 63.88g |
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Calories | 67kcal | 240kcal |
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Starch | 5.11g |
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Fructose | 12.45g |
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Sugar | 16.25g | 38.13g |
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Fiber | 0.9g | 7.1g |
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Calcium | 14mg | 43mg |
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Iron | 0.29mg | 0.93mg |
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Magnesium | 5mg | 41mg |
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Phosphorus | 10mg | 69mg |
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Potassium | 191mg | 732mg |
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Sodium | 2mg | 2mg | |
Zinc | 0.04mg | 0.44mg |
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Copper | 0.04mg | 0.281mg |
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Vitamin A | 100IU | 781IU |
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Vitamin A RAE | 5µg | 39µg |
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Vitamin E | 0.19mg | 0.43mg |
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Vitamin C | 4mg | 0.6mg |
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Vitamin B1 | 0.092mg | 0.051mg |
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Vitamin B2 | 0.057mg | 0.186mg |
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Vitamin B3 | 0.3mg | 1.882mg |
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Vitamin B5 | 0.024mg | 0.422mg |
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Vitamin B6 | 0.11mg | 0.205mg |
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Folate | 4µg | 4µg | |
Vitamin K | 14.6µg | 59.5µg |
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Tryptophan | 0.003mg | 0.025mg |
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Threonine | 0.017mg | 0.049mg |
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Isoleucine | 0.005mg | 0.041mg |
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Leucine | 0.013mg | 0.066mg |
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Lysine | 0.014mg | 0.05mg |
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Methionine | 0.021mg | 0.016mg |
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Phenylalanine | 0.013mg | 0.052mg |
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Valine | 0.017mg | 0.056mg |
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Histidine | 0.023mg | 0.027mg |
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Saturated Fat | 0.114g | 0.088g |
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Monounsaturated Fat | 0.014g | 0.053g |
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Polyunsaturated fat | 0.102g | 0.062g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
11%

31%

Minerals Daily Need Coverage Score
7%

35%

Comparison summary
Which food is lower in Saturated Fat?

Prune is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?

Prune is lower in glycemic index (difference - 20)
Which food is richer in minerals?

Prune is relatively richer in minerals
Which food is richer in vitamins?

Prune is relatively richer in vitamins
Which food is lower in Sugar?

Grape is lower in Sugar (difference - 21.88g)
Which food is cheaper?

Grape is cheaper (difference - $1.5)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)